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S: Main Dishes

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1: Pasta Primavera Snapper with Orange Sauce Beer-B-Q Chicken Cajan Spice Mix Chicken Nuggets Chicken Roll-up With Spinach And Sun Dried Tomato Scallop-Asparagus Linguine Sweet and Sour Chicken Skewers Mediterranean Pasta Salad with Shrimp Orzo Pasta with Chicken Penne with Pepper Steak and Caramelized Onions Spinach and Parmesan Pasta Apricot Pork Tenderloin Chicken and Spinach Burger Herbed Broccoli-Cauliflower Soup Thai Chicken Pizza Pesto Chicken Bake Southwestern Shrimp and Rice Skillet BBQ Beef 'n' Cheese Stuffed Potatoes Poached Salmon with Creamy Spinach Fettuccine Spinach Pasta with Veggies and Parmesan Ruffled Pasta with Four Cheees | Whole Wheat Linguine with Creamy Tomato-Pesto Sauce Tex-Mex Chicken Curried Chicken with Coconut Stir Fry Orange Chicken and Broccoli Tangerine-Sesame Noodles with Seared Scallops Five-Alarm Shrimp Southwest Corn Salsa Over Angel Hair Angel Hair with Roasted Red Pepper Sauce Shrimp Skillet Supper with Orzo Pasta with Sun-dried Tomato Pesto and Shrimp Ginger Chicken with Almonds Lemon Vegetable Pasta and Grilled Shrimp Spicy Lime Tilapia Asian Orzo and Shrimp Smoked Mozzarella Meatballs Poached Salmon with Creamy Spinach Fettuccine Bodacious Brazilian Chicken Chicken Bow-Ties Spicy Chicken Stir Fry Penne with Chicken Marengo Scallops in Tarragon Cream

2: 2/3 cup reduced-fat ricotta cheese 1 cup vegetable broth 1 tablespoon olive oil 1 shallot, finely chopped 1/4 pound white button mushrooms, sliced 1/2 pound plum tomatoes, chopped 2 large cloves garlic, minced 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/2 pound multi-grain spaghetti 3 cups small broccoli florets 1 medium carrot, julienned 1/4 pound asparagus, cut into 1" 3/4 cup frozen shelled green soybeans thawed 1/2 cup fresh basil, thinly sliced 1/3 cup grated Parmesan cheese | In a food processor, combine the ricotta and broth. Process until smooth. Set aside. Bring a large pot of water to a boil. Heat the oil in a large nonstick skillet over medium-high heat. Add the shallot and mushrooms. Cook, stirring frequently, for 3 minutes, or until the mushrooms begin to brown. Reduce the heat to medium. Stir in the tomatoes, garlic, salt, and pepper. Cook for 2 minutes, or until the tomatoes begin to soften. Reduce the heat to very low and cover to keep warm. Cook the pasta according to package directions. Two minutes before the pasta is finished cooking, add the broccoli, carrot, asparagus, and soybeans. Drain. Return the hot pasta and vegetables to the pot. Add the basil, the reserved mushroom mixture, and the reserved ricotta. Toss to combine. Serve sprinkled with the Parmesan. | Pasta Primavera Serves 4 Total time - 40 minutes | Cal: 266.3 Fat: 6.2 G Sat Fat: 1.9 G Sodium: 282 MG Carbs: 41.2 G Sugars: 5.8 G Fiber: 8.2 G Protein: 14.2 G

3: 1/2 cup frozen defatted fish stock, thawed 1/2 cup reduced-calorie orange marmalade 1 teaspoon dark sesame oil 1/2 teaspoon Dijon mustard 1/3 cup all-purpose flour 1 teaspoon paprika 1/8 teaspoon salt 1/8 teaspoon ground black pepper 4 frozen red snapper fillets (4 ounces each), thawed | In a medium saucepan, combine the stock, marmalade, oil, and mustard. Bring to a boil over medium-high heat. Cook, stirring, for 5 minutes, or until the sauce thickens slightly. In a shallow dish, combine the flour, paprika, salt, and pepper. Mix well. Coat a 10" no-stick skillet with no-stick spray. Place over medium- high heat until hot. Dip the snapper into the flour mixture and place in the skillet. Coat with no-stick spray. Cook for 5 minutes, or until golden brown. Turn and cook for 5 to 8 minutes, or until the fish is opaque. Check by inserting the tip of a sharp knife into the center of 1 fillet. Serve with the sauce. | Cal: 238.1 Fat: 1.6 G Sat Fat: 0.3 G Cholesterol: 48.8 MG Sodium: 152.5 MG Carbs: 32.7 G Sugars: 13.9 G Fiber: 5.8 G Protein: 24.7 G | Snapper with Orange Sauce Serves 4 Total time - 22 minutes

4: 4 boneless, skinless chicken breasts MARINADE: 1/2 can beer 1/2 C low sugar BBQ sauce (like Jim Beam) 1 tsp cayenne pepper | Put the chicken in a resealable plastic bag with the marinade, setting aside 1/4 cup, and refrigerate overnight. Grill for about 12 to 15 minutes per side. Brush with the reserved marinade before serving. Wrap two chicken breasts and refrigerate. Serving Suggestions Eat with: Summer squash. Slice zucchini and yellow squash. Toss in a small handful of slivered almonds. Steam until tender. | Beer-B-Q Chicken Serves 4 Total time - 33 minutes | Cal: 208.5 Fat: 3.2 G Sat Fat: 0.9 G Cholesterol: 73.1 MG Sodium: 415 MG Carbs: 13.1 G Sugars: 8.2 G Fiber: 0.3 G Protein: 26.9 G | Cajun Spice Mix Serves 3 Total time - 5 minutes 2 teaspoons paprika 2 teaspoons ground black pepper 1 1/2 teaspoons garlic powder 1 teaspoon crushed red-pepper flakes 1 teaspoon dried thyme 1 teaspoon dried oregano 1 teaspoon onion powder 1/4 teaspoon dry mustard Combine all ingredients and store in a dark, airtight container. | Cal: 21.1 Fat: 0.5 G Sat Fat: 0.1 G Cholesterol: 0 MG Sodium: 2.3 MG Carbs: 4.4 G Sugars: 0.8 G Fiber: 1.8 G Protein: 0.9 G

5: Vegetable cooking spray 1 cup instant mashed potato flakes 1 1/2 tablespoons grated Parmesan cheese 1 1/2 teaspoons paprika 1 1/2 teaspoons onion powder 1/2 teaspoon salt Whites of 2 large eggs 1 pound boneless, skinless chicken breast halves, cut crosswise into 1-inch-wide strips 2 tablespoons honey (optional) 1 cup fat-free plain yogurt (optional) | Heat the oven to 500 degrees. Set a wire rack on a baking sheet. Coat the rack with cooking spray. Mix the potato flakes, cheese, paprika, onion powder, and salt on a piece of waxed paper. In a medium bowl, beat the egg whites with a fork until slightly frothy. Add the chicken to the egg whites and toss to coat. Dredge the chicken strips in the potato mixture to cover. Place the chicken strips on the prepared rack and lightly spray the top of the chicken with cooking spray. Bake for 3 minutes, turn the strips over, spray again, and bake for another 1 to 3 minutes, until the chicken is crisp and cooked through. Serve with honey or yogurt as dipping sauces, if desired. | Cal: 206.2 Fat: 2 G Sat Fat: 0.7 G Cholesterol: 54.9 MG Sodium: 385.2 MG Carbs: 19.6 G Sugars: 11.4 G Fiber: 0.9 G Protein: 26.8 G | Chicken Nuggets Serves 5 Total time - 20 minutes

6: 2 cups (2 ounces) baby spinach 1/4 cup finely chopped onion 2 teaspoons olive oil, divided 1 teaspoon minced garlic 1/3 teaspoon red-pepper flakes 1 tablespoon water 1/4 cup (1 ounce) grated Parmesan cheese 2 tablespoons chopped dry-packed sun dried tomatoes 4 chicken cutlets (about 4 ounces each) or chicken breast halves, trimmed and pounded thin into cutlets 1/2 cup chicken broth or dry white wine | Chicken Roll-up With Spinach And Sun Dried Tomato Serves 4 Total time - 40 minutes Serve with orzo or mashed potatoes. | Cal: 168.6 Fat: 4.6 G Sat Fat: 1.3 G Cholesterol: 71.1 MG Sodium: 188.3 MG Carbs: 4.1 G Sugars: 1.2 G Fiber: 1 G Protein: 28.9 G

7: Place the spinach in a large nonstick skillet with the washing water clinging to the leaves or a tablespoon or two of water if dried. Cover and cook for 2 minutes, tossing occasionally, or until wilted. Drain and press firmly with the back of a spoon or squeeze to remove excess moisture. There should be 1/2 cup spinach. Wipe out the skillet. Meanwhile, in a medium nonstick skillet, combine the onion, 1 teaspoon oil, garlic, red-pepper flakes, and 1 tablespoon water. Turn the heat to medium. Cook for about 2 minutes, or until the onion sizzles. Reduce the heat to low. Cover and cook, stirring once, for about 3 minutes, or until softened. In a small bowl, combine the onion mixture, cheese, and spinach. Stir to mix. Set aside. Sprinkle the tomatoes evenly on the smooth side of the cutlets. Divide the spinach mixture among the cutlets. Spread to the edges of 3 sides, leaving about 1" at the narrow tip free of spinach mixture. Loosely roll up the chicken, ending with the narrow tip, and secure with wooden picks. Add the remaining 1 teaspoon oil to the large skillet and set over medium heat. Place the chicken in the pan. Cook, turning, for about 10 minutes, or until golden brown on all sides. Add the broth or wine, cover, and cook over low heat for about 7 minutes. Uncover and transfer chicken to a serving platter. Cover with foil to keep warm. Boil the skillet juices for about 5 minutes, or until reduced to a glaze. Diagonally slice the chicken into 1"-thick pieces. Drizzle with pan juices and serve.

8: 1 bunch asparagus, cut diagonally into 2" pieces 8 ounces spinach linguine 16 sea scallops (about 1 pound) ground black pepper 1/4 teaspoon salt 2 teaspoons olive oil 2 tablespoons lemon juice strip lemon peel, 1/2"x 3", thinly sliced 1/4 cup water 1/4 cup chopped fresh basil + additional leaves for garnish | In a large pot, bring 3 quarts of water to a boil. Add the asparagus and cook for 1 minute, or until bright green and crisp-tender. Remove with tongs, rinse in cool water, and set aside. In the same pot, cook the linguine for about 10 minutes, or until al dente. Meanwhile, season the scallops with pepper to taste and 1/8 teaspoon salt. Heat a large skillet over medium-high heat. Add the oil to the pan. Add the scallops and cook for 5 minutes. Flip the scallops and cook for about 3 minutes, or until opaque. Remove and set aside. In the same skillet, combine the lemon juice, lemon peel, 1/4 cup of water, and the remaining 1/8 teaspoon of salt. Cook, stirring, for about 1 minute, or until slightly reduced. Drain the pasta and toss with the asparagus, chopped basil, and lemon juice mixture. Serve in pasta bowls topped with the scallops and garnished with basil leaves. | Scallop-Asparagus Linguine Serves 4 Total time - 33 minutes | Cal: 344.4 Fat: 4.3G Sat Fat: 0.4G Cholesterol: 37.4MG Sodium: 354.1G Carbs: 48.5G Sugars: 1.7G Fiber: 3.9G Protein: 27.1G

9: 1 lb boneless, skinless chicken breast, cut into bite-sized chunks 2 medium zucchini, cut into large chunks 2 cups large pineapple chunks 2 medium red onions, cut into large chunks 2 red bell peppers, cut into large chunks salt and black pepper 3 tbsp ketchup 1 tbsp maple syrup 1/2 tbsp soy sauce 1 tbsp vinegar (rice wine or cider) 1 tsp sriracha hot sauce Fresh chopped cilantro (optional) 8 wooden skewers, soaked in cold water for 20 minutes | Preheat a grill or grill pan on medium high. Thread the chicken, zucchini, pineapple, onion, and pepper chunks onto the skewers and season them with salt and pepper. In a mixing bowl, stir together the ketchup, maple syrup, soy sauce, vinegar, and sriracha. Set aside half the glaze in a separate container, and brush the rest onto the skewers. Grill the skewers until the chunks are lightly charred and the chicken is cooked through, about 4 minutes on each side. Then use a clean brush to coat the skewers with the extra sauce. Top with cilantro, if using. | Cal:247.3 Fat:2G Sat Fat:0.5G Cholesterol: 65.8MG Sodium:351.4MG Carbs: 29.2G Sugars: 20.1G Fiber: 4.4G Protein:29.3G | Sweet and Sour Chicken Skewers Serves 4 Total time - 20 minutes

10: 8 ounces whole grain penne pasta 1/4 cup fat-free plain Greek-style yogurt 2 tablespoons reduced-fat mayonnaise 2 tablespoons chopped fresh basil or 2 teaspoons dried 2 tablespoons lemon juice 1 teaspoon lemon zest 1 clove garlic, minced 12 ounces peeled and deveined, cooked shrimp, fresh or frozen and thawed 1 cup cherry tomatoes, halved 1 cucumber, halved, seeded, and sliced 4 cups romaine lettuce Prepare pasta according to package directions. Drain and rinse under cold running water. Drain well. Meanwhile, whisk together the yogurt, mayonnaise, basil, lemon juice, lemon zest, and garlic in a large serving bowl. Add the pasta, shrimp, tomatoes, cucumber, and lettuce, tossing to coat. | Mediterranean Pasta Salad with Shrimp Serves 4 Total time - 25 minutes | Cal: 349.7 Fat: 4.3 G Sat Fat: 0.6 G Cholesterol: 129.6 MG Sodium: 218.7 MG Carbs: 51 G Sugars: 6.2 G Fiber: 7.4 G Protein: 27 G | Orzo Pasta with Chicken Serves 2 Total time - 16 minutes | 1 cups whole wheat orzo or other whole wheat pasta 6 ounces boneless, skinless chicken tenders, cut into bite-size pieces lemon juice chopped fresh cilantro Cook the pasta according to the package directions-I usually make a large batch, a few cups. Cook the chicken tenders in a nonstick skillet coated with cooking spray. (I use Pam.) Season with salt-free seasonings, like those from Mrs. Dash. Sprinkle with a little lemon juice and cilantro. Yum! | Cal: 262.3 Fat: 1.6 G Sat Fat: 0.1 G Cholesterol: 50 MG Sodium: 40.5 MG Carbs: 38.5 G Sugars: 1.3 G Fiber: 4.1 G Protein: 27 G

11: Penne with Pepper Steak and Caramelized Onions Serves 4 Total time - 1 hour 10 minutes | 3/4 pound flank steak 2 tablespoons cracked black pepper 2 cloves garlic, minced 1 tablespoon canola oil 1 large yellow onion, sliced 1 red onion, sliced 2 tablespoons balsamic vinegar 1 cup reduced-sodium beef broth 8 ounces Barilla Plus penne pasta 6 ounces baby arugula shaved Parmesan cheese Preheat the broiler. Place the flank steak on the rack of a broiler pan and coat on all sides with the pepper and garlic. Let stand for about 10 minutes. Heat the oil in a large skillet over medium-high heat. Cook the onions for 8 minutes or until lightly browned. Reduce the heat to medium-low and add the vinegar to deglaze. Stir in the broth, cover, and cook for 15 minutes, or until the onions are very soft and browned. Remove from the heat. Prepare the pasta according to package directions, drain, and place in a large bowl. Meanwhile, broil the steak, 4 inches from the heat, for 12 minutes, or until a thermometer inserted in the center registers 145F for medium rare, 160F for medium, or 165F for well done. Let stand for 10 minutes, then slice into thin strips. 5.Stir the arugula into the onions. Add to the pasta and toss to coat. Add in the steak strips and top with the cheese. Recipe Notes Flank steaks are often more than 1 pound. Cut the portion you'll need for this recipe and then freeze the remainder for later use. | Cal: 435.5 Fat: 11.5 G Sat Fat: 2.9 G Cholesterol: 29.8 MG Sodium: 185 MG Carbs: 54.1 G Sugars: 6.9 G Fiber: 7.7 G Protein: 28.2 G

12: 1 pound whole wheat linguine pasta 2 cups packed baby spinach leaves 2 cups chopped fresh parsley 1/4 cup grated Parmesan cheese 1/4 cup chopped onion 2 tablespoons minced garlic 2 tablespoons chopped walnuts or almonds 2 tablespoons olive oil 1 tablespoon dried oregano 1/8 teaspoon salt PREPARE the pasta according to the package directions. MEANWHILE, process the spinach, parsley, cheese, onion, garlic, walnuts, oil, oregano, and salt in a blender or food processor until smooth. Place in a large bowl and toss with the hot pasta. | Spinach and Parmesan Pasta Serves 6 Total time - 15 minutes | Cal: 356.8 Fat: 8.4 G Sat Fat: 1.6 G Cholesterol: 2.9 MG Sodium: 131 MG Carbs: 62.2 G Sugars: 3.4 G Fiber: 11.3 G Protein: 14 G | Apricot Pork Tenderloin Serves 4 Total time - 15 minutes | 1 1/2 cups chopped apricots 1/3 cup apricot preserves 1 tablespoon hoisin sauce 1 tablespoon reduced-sodium soy sauce 1 pound pork tenderloin, cut into 1" pieces salt and ground black pepper 2 teaspoons olive oil cooked rice (optional) Stir together the apricots, preserves, hoisin sauce, and soy sauce in a small bowl. SEASON the pork with salt and pepper. Heat the oil in a large skillet over medium-high heat. Add the pork and cook, stirring, until lightly browned, about 5 minutes. Stir in the apricot mixture. Bring to a boil, reduce the heat to low, cover, and simmer for 10 minutes, or until the pork is cooked through and the sauce is thick. Serve over rice, if using. | Cal: 249.1 Fat: 5.2 G Sat Fat: 1.1 G Cholesterol: 73.8 MG Sodium: 560.1 MG Carbs: 26.2 G Sugars: 18.3 G Fiber: 1.5 G Protein: 25.2 G

13: Chicken and Spinach Burger Serves 4 Total time - 20 minutes | 1 pound ground chicken 1 box (10 ounces) frozen chopped spinach, thawed and squeezed dry 2 cloves garlic, minced 1/4 cup finely chopped onion 1/4 teaspoon grated nutmeg 1 teaspoon ground black pepper 1/2 teaspoon salt 1/2 cup crumbled feta cheese 4 ciabatta or hamburger rolls, split 1 tablespoon olive oil 1/2 cup plain low-fat yogurt 1/2 cup chopped seedless cucumber 4 tomato slices PREHEAT the grill. Stir together the chicken, spinach, garlic, onion, nutmeg, pepper, and salt in a large bowl. Stir in the cheese. Shape into 4 burgers. GRILL the burgers for 10 to 12 minutes, turning once, until no longer pink. Brush the rolls with the oil and place on the grill 1 minute before the burgers are done. STIR together the yogurt and cucumber in a small bowl. DIVIDE the rolls among 4 plates. Top each with a burger, tomato, and the yogurt mixture. | Cal: 448.8 Fat: 19 G Sat Fat: 6.2 G Cholesterol: 92.3 MG Sodium: 1000.8 MG Carbs: 38.7 G Sugars: 5.8 G Fiber: 2.9 G Protein: 29.8 G

14: 1 1/2 teaspoons butter 1 large onion, chopped 1 large stalk celery, chopped 3 1/4 cups diced potatoes 3 cups chicken broth 1 tablespoon Dijon mustard 1 teaspoon dry mustard 1 teaspoon dried tarragon 3/4 teaspoon dried marjoram 1/2 teaspoon curry powder 3 cups mixed frozen or fresh broccoli and cauliflower florets 1 cup milk salt (optional) ground black pepper Alternate Turn leftover Herbed Broccoli-Cauliflower Soup into Creamy Penne with Vegetables: Spoon 2 cups of the soup into a saucepan and heat to simmering. In a small bowl, whisk together 2 tablespoons milk, 1 1/2 tablespoons cornstarch, and 1/2 teaspoon salt. Add to the saucepan and cook, stirring frequently, until the mixture thickens. Add 1/4 cup shredded mozzarella and 1/4 cup ricotta cheese. Stir until the cheese melts, then toss with 3 cups hot cooked penne or other pasta. In a large, heavy saucepan or Dutch oven, melt the butter over medium heat. Add the onion and celery. Cook, stirring, for 5 minutes, or until the onion is softened. Add the potatoes, broth, Dijon mustard, dry mustard, tarragon, marjoram, and curry powder. Bring to a boil. Reduce the heat and simmer for 12 to 15 minutes, or until the potatoes are softened. Transfer 2 cups of the soup to a blender. Blend until smooth. Return the pureed soup to the pot and add the broccoli and cauliflower and milk. Bring to a boil over medium-high heat. Cook, stirring frequently, for 5 to 8 minutes, or until the florets are crisp-tender.Season with salt, if using, and pepper to taste. | Herbed Broccoli-Cauliflower Soup Serves 6 Total time - 55 minutes | Cal: 199.2 Fat: 4.2 G Sat Fat: 2.2 G Cholesterol: 9.9 MG Sodium: 450.6 MG Carbs: 33.3 G Sugars: 6.4 G Fiber: 6.1 G Protein: 8.6 G

15: Thai Chicken Pizza Serves 8 Total time - 20 minutes | 1/4 cup reduced-fat creamy peanut butter 1/4 cup apricot preserves, large chunks chopped up 1 tablespoon rice wine vinegar 1 tablespoon soy sauce 2 teaspoons minced fresh ginger 2 cloves garlic, minced 2 teaspoons toasted sesame oil 1 can (13.8 ounces) refrigerated pizza dough 1 1/2 cups chopped cooked chicken 1 small red bell pepper, chopped 1/2 teaspoon red pepper flakes 6 ounces shredded part-skim mozzarella cheese 6 scallions, sliced 1 large carrot, shredded 1/4 cup chopped dry-roasted peanuts PREHEAT the oven to 400F. Coat a 16" x 11" rimmed baking sheet with cooking spray. WHISK together the peanut butter, preserves, vinegar, soy sauce, ginger, garlic, and sesame oil in a medium glass bowl. Microwave on high power for 1 minute; stir well. SPREAD the dough on the prepared pan. Bake for 8 minutes. Spread the peanut sauce over the crust and top with the chicken, bell pepper, pepper flakes, and cheese. Bake for 10 to 12 minutes, or until the cheese melts. Remove from the oven and sprinkle with the scallions, carrot, and peanuts. | Cal: 323.4 Fat: 12.8 G Sat Fat: 3.5 G Cholesterol: 35.9 MG Sodium: 515.2 MG Carbs: 35.4 G Sugars: 8.2 G Fiber: 2.4 G Protein: 20.4 G

16: 2 1/2 lbs chicken thighs (or drumsticks) 1 1/2 lbs baby potatoes (red or Yukon gold) 1 pint cherry tomatoes 1/2 cup pesto 2 tbsp water 2 tbsp olive oil Salt and pepper In a large roasting pan, mix 2 1/2 pounds chicken thighs (or drumsticks), 1 1/2 pounds baby potatoes, a pint of cherry tomatoes, 1/2 cup pesto, 2 tablespoons water, 2 teaspoons olive oil, and salt and pepper. Bake 45 minutes at 425 degrees. | Pesto Chicken Bake Serves 4 Total time - 50 minutes | Cal: 666.1 Fat: 27.7 G Sat Fat: 7 G Cholesterol: 245.3 MG Sodium: 641.2 MG Carbs: 35.1 G Sugars: 2 G Fiber: 3.8 G Protein: 66 G | Southwestern Shrimp and Rice Skillet Serves 4 Total time - 14 minutes | 1 1/2 tablespoons olive oil 5 cloves garlic, minced 1 bag (12 ounces) peeled and deveined frozen medium shrimp, thawed and drained 3 cups cooked brown or white rice 1 can (14 to 19 ounces) black beans, rinsed and drained 1 cup medium-spicy salsa 1/2 cup shredded reduced-fat Cheddar cheese lime wedges, for serving In a large, deep, nonstick skillet over medium heat, warm the oil. Add the garlic and cook, stirring, about 1 minute, or until fragrant. Add the shrimp and cook, stirring, 3 to 5 minutes, or until just pink. Stir in the rice, beans, and salsa. Reduce the heat to low, cover, and cook about 5 minutes, or until the shrimp are pink and opaque in the thickest part and the mixture is hot and bubbly. Remove from the heat and sprinkle with the cheese. Serve with lime wedges. | Cal: 826 Fat: 12.2 G Sat Fat: 2.6 G Cholesterol: 132.2 MG Sodium: 607.7 MG Carbs: 136.9 G Sugars: 3.2 G Fiber: 14.6 G Protein: 41.4 G

17: BBQ Beef 'n' Cheese Stuffed Potatoes Serves 4 Total time - 5 hours 40 minutes | 3 pounds lean beef roast (rump roast is good) 1 can/jar(s) 14.5 oz chili ready tomatoes (with onion and pepper) 1 can/jar(s) 16 oz low-fat reduced-sugar bbq sauce 4 baking potatoes 8 ounces low fat cheddar cheese Place beef roast in slow cooker, cover with tomatoes and bbq sauce. Place potatoes on top of roast. Cook on low temperature for 5-6 hours until potatoes are cooked through and beef is fork tender. Remove potatoes to serving plates. Shred roast with forks and mix thoroughly with sauce. Slice off the top of each potato and spoon beef into the potato. Top each beef stuffed potato with cheese and serve hot. Recipe Tips If you have extra beef it's great for bbq beef sandwiches or use to top a tortilla, sprinkle with low-fat mozzarella and bake, or microwave to make low-fat individual pizza snacks. Serving Suggestions A dollop of fat-free sour cream and a sprinkling of dill, chives or parsley really "dresses up" the presentation. Recipe Notes A side salad with citrus vinaigrette and pomegranate seeds goes really well with this. | Cal: 537.2 Fat: 14.3 G Sat Fat: 5.4 G Cholesterol: 170.4 MG Sodium: 752.2 MG Carbs: 30.3 G Sugars: 1.2 G Fiber: 3 G Protein: 73.5 G

18: 1/2 pound spinach pasta twists 2 tablespoons olive oil 6 cloves garlic, thinly sliced 1/2 teaspoon dried basil or Italian seasoning 1 bunch broccoli, cut into florets 1 cup grape tomatoes, halved salt ground black pepper 1/2 cup shaved Parmesan cheese Cook the pasta according to the package directions. Scoop out 1/2 cup of the pasta-cooking water and reserve. Drain the pasta and return to the cooking pot to keep warm. Meanwhile, in a large nonstick skillet over medium-high heat, warm the oil. Add the garlic and basil or Italian seasoning. Cook, stirring, about 1 minute, or until the garlic is just starting to turn golden. Add the broccoli. Cover and cook, stirring several times, for 5 minutes. Add the grape tomatoes and cook, stirring once, about 5 minutes longer, or until the broccoli is crisp-tender. If the mixture becomes dry, add up to 3 tablespoons water. Add the vegetable mixture to the pasta, and season to taste with salt and pepper. Toss well, adding pasta water to moisten, if necessary. Top with the shaved Parmesan before serving. | Spinach Pasta with Veggies and Parmesan Serves 4 Total time - 32 minutes | Cal: 330.2 Fat: 11.1 G Sat Fat: 3 G Cholesterol: 7.2 MG Sodium: 249.1MG Carbs: 46.4 G Sugars: 2.9 G Fiber: 5 G Protein: 14.3 G

19: Ruffled Pasta with Four Cheeses Serves 6 Total time - 1 hour | 8 ounces ruffled pasta, elbow macaroni, or other medium pasta 1 tablespoon butter 3 tablespoons all-purpose flour 1/4 teaspoon mustard powder 2 1/2 cups milk 1 teaspoon minced garlic 1 1/2 teaspoons reduced-sodium soy sauce 1/4 teaspoon ground black pepper dash of hot pepper sauce 1/2 cup coarsely chopped mushrooms 1/4 cup minced onion 1/2 cup finely diced red bell pepper 1 tablespoon water 1/2 cup ricotta cheese 1/4 cup diced cheddar cheese 1/4 cup diced Monterey Jack cheese 2 tablespoons grated Parmesan cheese 4 teaspoons minced fresh basil 2 teaspoons minced pickled jalapeno pepper 1 1/2 cups seasoned dried bread crumbs Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Drain in a colander. Meanwhile, in a large saucepan, melt the butter over medium heat. Stir in the flour and mustard. Cook, stirring constantly, for 1 minute. Slowly whisk in the milk until smooth. Stir in the garlic, soy sauce, black pepper, and hot pepper sauce. Cook, whisking often, until the sauce thickens. Remove from the heat and set aside. In a large nonstick skillet, combine the mushrooms, onion, bell pepper, and water. Cook over medium-high heat for about 5 minutes, or until the vegetables are softened. Fold into the sauce. Preheat the oven to 400F. Add the pasta, ricotta, Cheddar, Monterey Jack, Parmesan, basil, and jalapeno pepper, if using, to the sauce. Coat a 9" x 9" baking dish with cooking spray. Transfer the pasta mixture to the dish and top with the bread crumbs. Bake at 400F for 20 minutes, or until heated through and golden on top. | Cal: 437.5 Fat: 13.7 G Sat Fat: 7.5 G Cholesterol: 36.7 MG Sodium: 744.5 MG Carbs: 59.1 G Sugars: 8.3G Fiber: 3.3 G Protein: 18.7 G

20: 1 cup sun-dried tomatoes (not packed in oil) 1/4 cup grated Parmesan cheese 2 tablespoons extra virgin olive oil 2 cloves garlic, peeled 1 cup fat-free half-and-half 1 tablespoon cornstarch salt ground black pepper 3/4 pound whole wheat linguine 2 tablespoons pine nuts, toasted In a small bowl, soak the sun-dried tomatoes in boiling water to cover for 10 minutes. Drain, reserving the tomato-soaking water. In a blender or food processor, combine the sun-dried tomatoes, Parmesan, oil, and garlic; process to a chunky puree. (Add some of the tomato-soaking water to loosen the mixture if necessary.) In a heavy medium saucepan, whisk the half-and-half and cornstarch until smooth. Bring to a boil over medium heat, stirring until thickened, about 5 minutes. Remove from the heat and stir in the tomato mixture. Season to taste with salt and pepper. Cover to keep warm. Meanwhile, cook the pasta according to the package directions. Scoop out about 1/2 cup pasta-cooking water and reserve. Drain the pasta and return it to the cooking pot. Add the sauce to the pasta and toss, adding pasta water to moisten, if necessary. Sprinkle with the pine nuts. | Whole Wheat Linguine with Creamy Tomato-Pesto Sauce Serves 4 Total time - 26 minutes | Cal: 506.5 Fat: 14.8 G Sat Fat: 3.6 G Cholesterol: 10.3 MG Sodium: 522.3 MG Carbs: 76.9 G Sugars: 10.4 G Fiber: 4.6 G Protein: 18.8 G

21: Tex-Mex Chicken Serves 4 Total time - 1 hour 25 minutes | 4 boneless, skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) Mexican-style stewed tomatoes 2 cloves garlic, minced 2 jalapeno chile peppers, minced 1/4 teaspoon dried cilantro 1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese 1 cup brown rice Place the chicken in a 13" x 9" baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes. Meanwhile, preheat the oven to 400F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160F and the juices run clear. Sprinkle with the cheese. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken. Serving Suggestions Serve with steamed fresh vegetables or a side salad. | Cal: 459.4 Fat: 9 G Sat Fat: 1.7 G Cholesterol: 103.7 MG Sodium: 1188.4 MG Carbs: 48 G Sugars: 8G Fiber: 3.6 G Protein: 45.8 G

22: 2 teaspoons peanut oil or walnut oil 1 teaspoon butter 1/2 large onion, chopped 2 garlic cloves, minced 3/4 cup chopped fennel bulb or celery 1/2 large green or red bell pepper, chopped 4 boneless, skinless chicken breast halves (6 ounces each), cut into 1" cubes 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1 tablespoon curry powder 2/3 cup canned crushed tomatoes 1/2 cup chicken broth 3 tablespoons chopped peanuts 3 tablespoons shredded unsweetened coconut Alternate Substitute turkey for the chicken. For a spicier dish, add 1/2 small chopped hot chile pepper or ground red pepper. You can also toast the coconut. Heat the oil and butter in a pot over medium heat until the butter is melted. Stir in the onion, garlic, fennel or celery, and bell pepper. Cover and cook just until translucent, stirring occasionally, 8 to 10 minutes. 2.Stir in the chicken, salt, and black pepper. Cook, stirring frequently, until the chicken has lost most of the pink color, 3 to 5 minutes. Sprinkle with the curry powder and cook for 30 seconds, stirring. Add the tomatoes and broth, and bring to a simmer. Cover, reduce the heat to medium-low, and cook until the chicken is tender, about 30 minutes. 3.Serve with the nuts and coconut for sprinkling on top. | Curried Chicken with Coconut Serves 4 Total time - 1 hour 5 minutes | Cal: 158.1 Fat: 5.5 G Sat Fat: 2 G Cholesterol: 50.9 MG Sodium: 250.8 MG Carbs: 5.2 G Sugars: 1.8 G Fiber: 1.7 G Protein: 21.6 G

23: Stir Fry Orange Chicken and Broccoli Serves 4 Total time - 27 minutes | 1 large bunch broccoli (about 1 1/2 pounds) 1/2 cup orange juice 2 tablespoons reduced-sodium soy sauce 2 teaspoons cornstarch 2 tablespoons orange marmalade 1 tablespoon canola oil 1 pound chicken tenders, trimmed and cut into 1" pieces 3 scallions, sliced 3 large cloves garlic, minced 1 tablespoon minced fresh ginger red-pepper flakes 1/3 cup reduced-sodium chicken broth 1 red bell pepper, thinly sliced Cut the broccoli into small florets. Trim and discard about 2" of the tough broccoli stems. Thinly slice the remaining stems. In a small bowl, combine the orange juice, soy sauce, cornstarch, and orange marmalade. Stir until blended. Set the sauce aside. In a wok or large nonstick skillet, heat the oil over high heat. Add the chicken and cook, stirring frequently, for 2 to 3 minutes, or until no longer pink and the juices run clear. Add the scallions, garlic, ginger, and red-pepper flakes and stir to combine. With a slotted spoon, remove the chicken to a plate. Add the broth and broccoli to the mixture in the wok and reduce the heat to medium. Cover and cook for 2 minutes. Increase the heat to high and add the bell pepper. Cook, stirring frequently, for 2 minutes, or until the broth evaporates and the vegetables are crisp-tender. Stir the sauce and add to the wok along with the chicken. Cook, stirring constantly, for 1 to 2 minutes, or until the sauce thickens and the chicken is hot. | Cal: 262.2 Fat: 4.9 G Sat Fat: 0.4 G Cholesterol: 66.7 MG Sodium: 386 MG Carbs: 27 G Sugars: 13 G Fiber: 5.6 G Protein: 32.3 G

24: 1/4 cup fresh tangerine juice 3 tablespoons reduced-sodium soy sauce 3 tablespoons creamy natural peanut butter 2 tablespoons toasted sesame oil 2 teaspoons grated fresh ginger 2 teaspoons grated tangerine peel 1/4 teaspoon ground red pepper, divided 1 cup snow peas 8 ounces whole wheat spaghetti 2 carrots, cut into matchsticks 16 sea scallops (1 pound), patted dry pinch of salt 1 tablespoon canola oil 3 scallions, cut into thin diagonal slices In a large bowl, combine the juice, soy sauce, peanut butter, sesame oil, ginger, tangerine peel, and 1/8 teaspoon pepper. Set aside. Bring a large pot of water to a boil. Add the peas and cook for 1 minute. Remove with a slotted spoon and plunge into a bowl of cold water (save the pot of hot water for the spaghetti). Drain the peas and set aside. Bring the reserved water back to boiling. Cook the spaghetti according to the package directions, omitting the salt. Drain and transfer to the bowl with the peanut butter mixture. Add the peas and carrots. Toss to mix. Set aside. Season the scallops with salt and the remaining 1/8 teaspoon pepper. In a large skillet, heat the canola oil over high heat. Cook the scallops in two batches, without touching each other, 3 to 4 minutes on each side, or until golden brown and opaque in the center. Arrange the pasta on serving plates. Top with the scallops and sprinkle with the scallions. Recipe Tips In addition to tangerines, clementines, navel oranges, or tangelos would work well in this dish. | Tangerine-Sesame Noodles with Seared Scallops Serves 4 Total time - 40 minutes | Cal: 507.4 Fat: 18.3 G Sat Fat: 2.2 G Cholesterol: 37.4 MG Sodium: 590.4 MG Carbs: 56.9 G Sugars: 7.3 G Fiber: 10.1 G Protein: 32 G

25: Five-Alarm Shrimp Serves 4 Total time - 20 minutes | 1/4 cup cornstarch 1/2 teaspoon salt 1 pound jumbo shrimp, peeled and deveined 1 tablespoon canola oil 4 scallions, coarsely chopped 2 red or yellow bell peppers, cut into thin strips 2 tablespoons chopped fresh cilantro or parsley 2 cloves garlic, minced 1 serrano chile pepper, seeded and chopped 1 tablespoon lime juice 3 tablespoons water 3/4 teaspoon crushed black peppercorns In a shallow bowl, combine the cornstarch and salt. Add the shrimp and toss to coat well. 2.Heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook for 3 minutes, or until just opaque. Add the scallions, bell peppers, cilantro or parsley, garlic, and chile pepper and cook, stirring often, for 1 minute. Add the lime juice, water, and peppercorns. Cook, stirring constantly, for 1 minute, or until the shrimp are opaque. | Cal: 207 Fat: 5.7 G Sat Fat: 0.7 G Cholesterol: 172.4 MG Sodium: 465.1 MG Carbs: 14.2 G Sugars: 2.9 G Fiber: 1.9 G Protein: 24.1 G

26: 12 ounces angel hair pasta 1/2 cup vegetable broth 5 tablespoons lime juice 5 tablespoons olive oil 1 chipotle chile pepper in adobo sauce 1 large tomato, chopped 1/2 cup frozen corn, thawed 1 avocado, chopped 1/4 cup chopped fresh cilantro 2 cloves garlic, minced 1 small red onion, minced Prepare the angel hair according to package directions. Meanwhile, in a blender or food processor, combine the broth, 4 tablespoons of the lime juice, 4 tablespoons of the oil, and the chipotle pepper. Process until smooth. In a bowl, combine the tomato, corn, avocado, cilantro, garlic, onion, the remaining 1 tablespoon lime juice, and the remaining 1 tablespoon oil. Place the pasta in a serving bowl and toss with the chipotle mixture. Top with the salsa. Recipe Notes Look for canned chipotle chile peppers in the ethnic aisle in your supermarket. Store any remaining chipotles in a tightly covered container in the refrigerator for up to 1 month. Their smoky flavor will add zing to your next batch of chili or fajitas | Southwest Corn Salsa Over Angel Hair Serves 4 Total time - 15 minutes | Cal: 586.5 Fat: 26.1 G Sat Fat: 3.4 G Cholesterol: 0.0 MG Sodium: 414.9 MG Carbs: 75.5 G Sugars: 6.2 G Fiber: 6.3 G Protein: 13 G

27: Angel Hair with Roasted Red Pepper Sauce Serves 4 Total time - 17 minutes | 12 ounces angel hair pasta 2 jars (7 ounces) roasted red peppers, drained 1 tablespoon olive oil 2 tablespoons chopped fresh basil 1 teaspoon sugar 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/4 cup (1 ounce) grated Parmesan cheese Prepare the angel hair according to package directions. Meanwhile, in a food processor or blender, combine the peppers, oil, basil, sugar, salt, and black pepper. Process until smooth. Place the angel hair in a serving bowl. Add the pepper sauce and toss to coat. Top with the cheese. | Cal: 431.8 Fat: 6.3 G Sat Fat: 1.3 G Cholesterol: 4.4 MG Sodium: 572.8 MG Carbs: 71.5 G Sugars: 4.1 G Fiber: 1.6 G Protein: 14.2 G

28: 1 1/2 cups orzo pasta 1 teaspoon olive oil 1 cup minced onions 2 cloves garlic, minced 8 ounces medium shrimp, peeled, deveined, and halved lengthwise grated rind and juice of 1 lemon 3/4 cup white wine or frozen defatted fish stock, thawed 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/4 cup minced fresh parsley 2 tablespoons grated Parmesan cheese Cook the pasta in a large pot of boiling water according to the package directions. Drain well. Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the oil, onions, and garlic. Cook, stirring, for 5 minutes, or until the onions are soft but not browned. Add the shrimp. Cook for 3 minutes. Turn and cook for 3 minutes, or until the shrimp is opaque in the center. Check by inserting the tip of a sharp knife into 1 shrimp. Add the lemon rind, lemon juice, wine or stock, salt, and pepper. Bring to a boil. Reduce the heat to medium and cook for 2 to 3 minutes, or until the liquid is reduced by half. Add the pasta, parsley, and Parmesan. Toss well. Recipe Notes To freeze, pack the cooled cooked shrimp and orzo in a freezer-quality plastic container. To use, thaw overnight in the refrigerator. Cover and microwave on high power for 3 to 5 minutes, or until hot. | Shrimp Skillet Supper with Orzo Serves 4 Total time - 31 minutes | Cal: 450.3 Fat: 4.1 G Sat Fat: 1.2 G Cholesterol: 88.4 MG Sodium: 278 MG Carbs: 70.9 G Sugars: 6 G Fiber: 3.7 G Protein: 24.8 G

29: Pasta with Sun-dried Tomato Pesto and Shrimp Serves 6 Total time - 50 minutes | PESTO: 1/2 cup dry-packed sun-dried tomatoes 2 tablespoons chopped toasted walnuts 2 cloves garlic 1 can (14 1/2 ounces) whole tomatoes, drained 1/2 cup chopped Italian parsley 1/4 cup chopped fresh oregano or basil 1 tablespoon grated Parmesan cheese 1 1/2 teaspoons grated Parmesan cheese 2 teaspoons olive oil PASTA AND SHRIMP: 10 ounces angel hair pasta 1 teaspoon olive oil 1 onion, sliced 1 red or green bell pepper, sliced 1 pound large shrimp, peeled and deveined 1/2 teaspoon black pepper 1/4 teaspoon salt To make the pesto: Place the sun-dried tomatoes in a small bowl, cover with hot water, and let soak for 10 minutes, or until softened. Drain and reserve the liquid. Place the sun-dried tomatoes in a food processor or blender. Add the walnuts and garlic and process briefly to combine. Add the whole tomatoes, parsley, oregano or basil, cheese, and oil and process until smooth. Add just enough of the reserved tomato soaking liquid to form a paste; process until smooth. To make the pasta and shrimp: Prepare the pasta according to package directions. Drain and place in a serving bowl. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the onion and cook, stirring frequently, for 5 minutes, or until softened. Add the bell pepper and cook, stirring frequently, for 5 minutes, or until softened. Add the shrimp and cook, stirring, for 3 minutes, or until the shrimp are opaque. Sprinkle with the black pepper and salt. Place in the bowl with the pasta and top with the pesto. Toss well to combine. | Cal: 340.2 Fat: 7.3 G Sat Fat: 1.4 G Cholesterol: 116.7 MG Sodium: 351.4 MG Carbs: 45.7 G Sugars: 7 G Fiber: 4.2 G Protein: 24.8 G

30: 4 boneless, skinless chicken breast halves 2 teaspoons ground coriander 1 teaspoon grated fresh ginger plus 1/4 cup julienned fresh ginger 4 teaspoons canola oil 2 teaspoons white-wine vinegar 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground pepper 4 large scallions (or 6 small), trimmed 1/2 cup mango chutney, large pieces chopped 1/4 cup chicken broth 1 teaspoon minced garlic 1/4 cup sliced almonds, toasted Slice chicken crosswise into 1/2-inch-thick pieces. Toss with coriander, grated ginger, 2 teaspoons oil, vinegar, salt, and pepper in a medium bowl. Marinate at room temperature 15 minutes (or longer, or overnight, in the refrigerator). Thinly slice white parts of scallions. Julienne green parts; set aside. Stir together chutney, broth, and garlic in a small bowl. Heat remaining 2 teaspoons oil in a wok (or 12-inch nonstick skillet) over medium-high heat. Add scallion whites and julienned ginger; stir-fry 30 seconds. Add chicken and stir-fry until thoroughly cooked, 4 to 6 minutes. Add scallion greens and chutney mixture; cook, stirring, 2 minutes. Transfer to shallow bowls with hot cooked rice. Sprinkle with almonds and serve. | Ginger Chicken with Almonds Serves 6 Total time - 30 minutes | Cal: 225.6 Fat: 6.6 G Sat Fat: 0.7 G Cholesterol: 45.6 MG Sodium: 393.2 MG Carbs: 19.8 G Sugars: 13.4 G Fiber: 1.1 G Protein: 19.6 G

31: Lemon Vegetable Pasta and Grilled Shrimp Serves 4 Total time - 28 minutes | 8 ounces medium shrimp, peeled and deveined 2 tablespoons lemon juice 2 tablespoons chopped fresh garlic 8 ounces fettuccine 1/4 cup chopped green onions 1/3 cup diced sweet red peppers 1/4 cup pesto 1/4 cup nonfat plain yogurt 1 teaspoon grated lemon rind Place the shrimp, lemon juice and garlic in a resealable plastic storage bag; refrigerate for 15 minutes, turning occasionally. Preheat the grill. Cook the fettuccine according to package directions; drain well. Meanwhile, drain the shrimp, reserving the marinade. In a 10" no-stick skillet over medium heat, bring the lemon marinade to a boil. Add the green onions and peppers; cook and stir for 2 to 3 minutes, or until all the liquid has evaporated. Remove from the heat; add the pesto, yogurt and lemon rind. Grill the shrimp for 2 minutes, or until pink and cooked through. Add to the sauce; toss with the pasta. | Cal: 363.8 Fat: 9 G Sat Fat: 2.3 G Cholesterol: 91.5 MG Sodium: 216.4 MG Carbs: 48.3 G Sugars: 4.1 G Fiber: 2.8 G Protein: 23.2 G

32: 2 tbsp olive oil 1 tsp red-pepper flakes 4 cups lightly packed baby spinach 24 asparagus tips 4 tilapia fillets (3 to 4 oz each) 4 scallions, sliced 4 lime quarters Salt and pepper To make chili oil, combine the olive oil and the red-pepper flakes in a small bowl and microwave it on high for 30 seconds. Set it aside. For each serving, lay an 18-inch length of aluminum foil flat on a work surface and arrange half the spinach and six asparagus tips in the center. Place a fillet on top, and top the fillet with half the scallion pieces, half the chili oil, and the juice from a lime quarter. Season with a pinch of salt and pepper. Fold the foil up and over the food, crimping the edges closed and creasing the sides to form a tent. Bake in a 450F oven for 10 to 12 minutes. | Spicy Lime Tilapia Serves 4 Total time - 22 minutes | Cal: 177.7 Fat: 7.9 G Sat Fat: 1.5 G Cholesterol: 55.2 MG Sodium: 227.4 MG Carbs: 5.8 G Sugars: 1 G Fiber: 2.2 G Protein: 22.5 G | Philadelphia Fryers Serves 4 Total time - 16 minutes | 1 medium onion, sliced 1 small red bell pepper, sliced 1 small green bell pepper, sliced 2/3 cup medium or hot salsa ADD TO SHOPPING LIST 4 multi-grain hoagie rolls 3/4 pound roast beef, thinly sliced 1/2 cup grated reduced-fat cheddar cheese In a nonstick skillet over medium heat, cook the onion and peppers until tender. Add the salsa and heat until warm. Construct the sandwiches with the buns, roast beef, onions, peppers, and cheese, then warm them in the microwave for 1 to 2 minutes on high, until the cheese starts to melt. | Cal: 421.6 Fat: 10.2 G Sat Fat: 3.6 G Cholesterol: 50.9 MG Sodium: 1683.2 MG Carbs: 57.8 G Sugars: 13 G Fiber: 9.2 G Protein: 30.4 G

33: Asian Orzo and Shrimp Serves 6 Total time - 15 minutes | 2 tablespoons soy sauce 2 tablespoons honey 2 tablespoons rice vinegar or lemon juice 3 teaspoons toasted sesame oil 1 1/2 pounds medium shrimp, peeled and deveined 2 cups orzo 1 large red or green bell pepper, thinly sliced 6 scallions, cut into 3/4" lengths 3 cloves garlic, minced 2 teaspoons grated fresh ginger In a medium bowl, combine the soy sauce, honey, vinegar or lemon juice, 2 teaspoons of the oil, and the shrimp. Set aside to marinate for 10 minutes. Meanwhile, prepare the orzo according to package directions. Using a slotted spoon, remove the shrimp from the marinade. Place in a small bowl. Reserve the marinade. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the shrimp, pepper, scallions, garlic, and ginger. Cook, stirring frequently, for 3 minutes. Stir in the orzo and the reserved marinade. Cook for 2 minutes, or until the shrimp are opaque and cooked through. | Cal: 385.5 Fat: 5.2 G Sat Fat: 1 G Cholesterol: 172.4 MG Sodium: 352.7 MG Carbs: 52.9 G Sugars: 9.6 G Fiber: 2.9 G Protein: 31.7 G

34: 12 oz lean ground beef 1 32-oz can crushed tomatoes 1 tbsp olive oil 1/2 lb smoked mozzarella, cut into 1/2 inch cubes 1/2 cup chopped fresh parsley, plus more for garnish 1 slice bread, torn into tiny pieces and soaked in milk 2 eggs 1 onion, chopped 4 cloves garlic, minced Salt and pepper polenta Mix the beef with the bread, eggs, 1/2 cup parsley, half the onion and garlic, and a generous sprinkling of salt and pepper. Without overworking the meat, form meatballs--any size is fine. Hold each meatball in the palm of one hand and use the thumb of your other hand to make an indentation in the meatball. Drop in a cheese cube, and then carefully fold the meat back over to cover. Heat the oil in a large skillet or pot over medium heat and sear each meatball until brown all over. Remove to a plate. Pour off all but a little fat and add the remaining onion and garlic; saute until light brown. Return the meatballs to the pan, add the tomatoes, and cook over low heat for 20 minutes to 1 hour. Season the sauce with salt and pepper. Serve the meatballs over soft polenta cooked according to the package directions, and garnish with parsley. | Smoked Mozzarella Meatballs Serves 4 Total time - 45 minutes | Cal: 548.2 Fat: 24.1 G Sat Fat: 11 G Cholesterol: 190.8 MG Sodium: 984.8 MG Carbs: 41.2 G Sugars: 3.2 G Fiber: 6.9 G Protein: 44.1 G

35: Poached Salmon with Creamy Spinach Fettuccine Serves 4 Total time - 44 minutes | 1 1/2 teaspoons olive oil 2 cups sliced yellow squash 2 cups sliced zucchini 3 scallions, chopped 1/2 teaspoon dried oregano 4 salmon fillets (4 ounces each) 3 tablespoons lemon juice 3 tablespoons water 1 orange 1 1/2 cups nonfat nondairy creamer 1 1/2 tablespoons all-purpose flour 1/2 teaspoon orange extract (optional) salt ground black pepper 8 ounces spinach fettuccine Warm the oil in a large no-stick skillet over medium heat. Add the yellow squash, zucchini, scallions, and oregano. Cook, stirring, for 5 minutes, or until crisp-tender. Transfer to a large bowl and cover to keep warm. Add the salmon, lemon juice, and water to the skillet. Cook over medium heat for 2 to 3 minutes per side, or until the salmon is bright pink and flakes easily when tested with a fork. Transfer the salmon to a plate and cover to keep warm. Discard the liquid in the skillet. Finely grate 1 tablespoon rind from the orange and add to the skillet. Cut the orange in half and squeeze the juice into the skillet. Discard the orange. Whisk in the creamer, flour, and orange extract (if using). Bring to a boil over medium-high heat, whisking constantly. Reduce the heat to medium and cook, whisking often, for 5 minutes, or until thick and creamy. Season with the salt and pepper. Cook the fettuccine in a large pot of boiling water according to the package directions. Drain and add to the bowl with the vegetables. Pour the sauce over the pasta and toss gently to coat. Serve topped with the salmon. | Cal: 500.5 Fat: 15.5 G Sat Fat: 3 G Cholesterol: 66.9 MG Sodium: 128.4 MG Carbs: 60.5 G Sugars: 5.5 G Fiber: 3.8 G Protein: 31.8 G

36: 1 lemon 1 lime 1 tablespoon ground flaxseed 1 can (8 ounces) tomato sauce 1 can (6 ounces) frozen orange juice concentrate 1 1/2 cloves garlic, minced 1 teaspoon dried Italian seasoning 4 boneless, skinless chicken breast halves 1 teaspoon hot pepper salsa 3/4 cup chunky salsa Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds. 2.Mix in everything else except the chicken and salsa. 3.Drop in the chicken, reseal the bag, and refrigerate for a few hours. 4.Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa. | Bodacious Brazilian Chicken Serves 4 Total time - 3 hours 20 minutes | Cal: 200.7 Fat: 2.5 G Sat Fat: 0.5 G Cholesterol: 68.4 MG Sodium: 727.9 MG Carbs: 17.8 G Sugars: 7.4 G Fiber: 3.3 G Protein: 29.1 G

37: Chicken Bow-Ties Serves 6 Total time - 35 minutes | 8 ounces bow-tie pasta 2 teaspoons olive oil (optional) 1 pound boneless, skinless chicken breasts 1 cup water 2 tablespoons cornstarch 2 tablespoons reduced-sodium soy sauce sesame or peanut oil 1/4 cup minced fresh cilantro 1 pound sugar snap peas or snow peas, cut into 1" pieces 1 green bell pepper, cut into 1" pieces 1 red bell pepper, cut into 1" pieces 1/2 cup canned sliced water chestnuts 8 scallions, cut into 1" pieces 1 clove garlic, minced 1 stalk celery, thinly cut on the diagonal 1 tablespoon grated fresh ginger Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Do not overcook. Drain. If desired, in a large nonstick skillet or wok, heat the olive oil over medium heat. Add the noodles and cook for a few minutes to lightly brown. Transfer to a platter and keep warm. Meanwhile, place the chicken between sheets of wax paper. Use a mallet to lightly pound the breasts to a uniform thickness, about 1/2". Cut into bite-size pieces. In a cup, combine the water, cornstarch, and soy sauce until smooth. Set aside. In the skillet or wok, heat 1 1/2 teaspoons of the sesame oil over medium heat. Add the chicken and cook, stirring constantly, for 4 minutes, or until opaque. Remove with a slotted spoon and keep warm. Add the remaining 1 1/2 teaspoons sesame oil to the pan. Add the peas, green and red bell peppers, water chestnuts, scallions, celery, ginger, and garlic. Cook, stirring constantly, for about 4 minutes, or until the vegetables are crisp-tender. Return the chicken to the pan and cook, stirring constantly, for 1 minute. Add the cornstarch mixture to the pan. Cook, stirring, for 2 minutes, or until the sauce thickens. Stir in the cilantro. Serve over the warm pasta. Alternate Replace the chicken with thin strips of round steak, lean pork, or whole shrimp. Use other vegetables, such as yellow squash, mushrooms, cucumbers, carrots, or baby corn. | Cal: 323.8 Fat: 5.6 G Sat Fat: 1 G Cholesterol: 43.9 MG Sodium: 244.6 MG Carbs: 42.3 G Sugars: 6.8 G Fiber: 4.9 G Protein: 25.9 G

38: 8 tsp peanut oil 1 tsp red-pepper flakes 8 thin-cut, boneless, skinless chicken breasts, cut into bite-size pieces or strips 1 1/3 cups asparagus tips 1 1/3 cups thinly sliced carrots 1 medium onion, cut into bite-size pieces or strips 1 1/3 cups frozen snow peas 8 tbsp sliced almonds 8 tsp reduced-sodium soy sauce Combine the peanut oil and red-pepper flakes in a medium-hot skillet. Add the chicken and cook for 2 to 3 minutes, stirring frequently. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over brown rice. | Spicy Chicken Stir Fry Serves 4 Total time - 11 minutes | Cal: 225.6 Fat: 6.6 G Sat Fat: 0.7 G Cholesterol: 45.6 MG Sodium: 393.2 MG Carbs: 19.8 G Sugars: 13.4 G Fiber: 1.1 G Protein: 19.6 G

39: Penne with Chicken Marengo Serves 4 Total time - 30 minutes | 8 ounces penne 1/2 cup dry-packed sun-dried tomatoes 1/2 pound boneless, skinless chicken breasts, cut into 1/2" cubes 1 tablespoon all-purpose flour 1/2 teaspoon dried thyme 1/4 teaspoon ground black pepper 1 tablespoon olive oil 3 cups sliced mushrooms 1/2 cup chicken broth 1 can (15 ounces) crushed tomatoes in puree 1/2 cup orange juice 1 teaspoon grated orange zest 1 teaspoon brown sugar 1/8 teaspoon salt Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Drain in a colander and transfer to a warmed serving bowl. Meanwhile, in a small bowl, cover the sun-dried tomatoes with boiling water and soak for 5 minutes. When softened, drain and chop coarsely. Set aside. Toss the chicken with the flour, thyme, and pepper. In a large, heavy skillet, heat the oil over high heat until hot but not smoking. Add the chicken and cook, stirring occasionally, for 2 to 3 minutes, or until golden brown. Add the mushrooms and 2 tablespoons of the broth. Cook, stirring occasionally, for 2 to 3 minutes, or until the mushrooms are barely softened and have begun to release their juices. Add the crushed tomatoes (with puree), orange juice, orange zest, sugar, salt, the sun-dried tomatoes, and the remaining broth. Bring to a boil, scraping the bottom of the pan with a wooden spoon to release the browned bits. Reduce the heat to medium-low and simmer for 8 minutes, or until the sauce is thickened and the flavors are blended. Pour the mixture over the pasta and toss to coat well. | Cal: 389.9 Fat: 5.8 G Sat Fat: 1 G Cholesterol: 32.9 MG Sodium: 513.8 MG Carbs: 61.6 G Sugars: 9.5 G Fiber: 5.4 G Protein: 25.7 G

40: 1 tablespoon butter, softened 1 1/2 pounds fresh or thawed frozen sea scallops, rinsed 1 1/2 teaspoons chopped fresh tarragon 1/4 teaspoon ground black pepper 1/4 cup half-and-half 1 tablespoon pernod (optional) 2 tablespoons lemon juice 1 tablespoon chopped fresh parsley Melt the butter in a large skillet over medium- high heat. When the butter foams, add the scallops, tarragon, and pepper. Cook for 2 to 3 minutes, stirring constantly. Stir in the half-and-half, Pernod or sherry (if using), and lemon juice. Reduce the heat to medium-low and cook until the scallops look opaque throughout and feel slightly springy when lightly pressed, 1 to 2 minutes. Stir in the parsley. Recipe Notes Both frozen and fresh scallops can have a briny flavor, so don't add salt until you've tasted them. If the sauce in the pan is too thin for your taste, remove the scallops and cook the sauce over medium heat until slightly reduced. Pour over the scallops. | Scallops in Tarragon Cream Serves 4 Total time - 10 minutes | Cal: 190.1 Fat: 4.4 G Sat Fat: 2.1 G Cholesterol: 64.4 MG Sodium: 316.8 MG Carbs: 5.8 G Sugars: 0.8 G Fiber: 0.1 G Protein: 29 G

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